Fall Tips for Dementia Caregivers: Finding Strength in the Season of Change
Autumn reminds us that change is constant. The days shorten, the air cools, and nature prepares for the winter ahead. For dementia caregivers, fall can be more than just a season — it can be an invitation to pause, gather strength, and find small ways to nurture yourself as you continue caring for your loved one.
Step Outside and Breathe
Fall offers that sweet spot between summer’s heat and winter’s chill. It’s a wonderful time to enjoy the outdoors and even a few minutes can refresh your body and mind. Caregiving is demanding, but short breaks can help you recharge. You might try:
Taking a short walk and noticing the colors of fall leaves
Enjoying a warm drink outside — tea, coffee, or hot cider
Sitting on the porch in a cozy sweater and feeling the crisp air
Trying a “color walk”: pick one fall color (gold, orange, red) and see how many shades you can spot
Small, mindful practices like these can ease stress and gently lift your mood.
Learn from the Monarchs
I recently moved to a neighborhood with a monarch butterfly waystation, where migrating monarchs can find milkweed to lay their eggs. I learned that every fall, millions of monarch butterflies migrate nearly 3,000 miles to the forests of southern Mexico.
None of the butterflies making the trip have ever been there before, but scientists believe that, guided by an internal biological compass and the pull of the sun, they find their way to the exact same groves of trees as their ancestors.
Follow Your Inner Compass
As humans, we have an inner knowing — our own version of an “internal compass” that points us toward what we need in difficult times. While the landscape of dementia caregiving may feel foreign to you, your inner landscape is always with you and available to provide insight. In times of stress or grief, ask yourself:
~What do I need right now?
~What does my grief need today?
Even if the answer is small — a glass of water, a few deep breaths, or calling a friend — it can make a difference. Trusting this inner voice helps you meet each day with a little more ease.
Cluster for Warmth and Support
To survive the winter, monarchs cluster together in huge groups, wrapping themselves around trees like orange-and-black blankets, conserving warmth and energy until spring.
There’s wisdom here for caregivers. You are not meant to do this alone. Just as monarchs gather strength by clustering together, caregivers conserve energy and build resilience by connecting with others. You might try:
Joining a dementia caregiver support group (in person or online)
Reaching out to friends or family who can listen without judgment
Leaning on trusted organizations for resources and encouragement
You are not as alone as you might sometimes feel.
Harvest What Helps You
Autumn is also the season of harvest. Consider what you’d like to “gather in” to make the months ahead easier. For some, this may mean preparing meals in advance, arranging regular respite care, or setting aside time for favorite activities. For others, it may mean journaling or creating small rituals of gratitude.
Whatever your “harvest” looks like, choose practices that support your well-being and lighten your load as a caregiver.
Final Thoughts
The butterfly’s metamorphosis and ability to transform are phenomenal. Like the monarchs, remember you carry within you both the strength to navigate and the ability to cluster with others for support.
This fall, may you find moments of fresh air, inner guidance, and the warmth of community. And remember: You are not alone on this journey.
In gratitude,
Shoshawna
Ps. Thank you to Portland Monarchs for the information and inspiration! I was also inspired by The Happiness Year: How to Find Joy in Every Season by Tara Ward.
